{"id":3460,"date":"2012-12-09T12:36:16","date_gmt":"2012-12-09T12:36:16","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=3460"},"modified":"2012-12-22T15:30:04","modified_gmt":"2012-12-22T15:30:04","slug":"ce-faci-c","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=3460","title":{"rendered":"Ce exerci\u021bii s\u0103 faci c\u00e2nd afar\u0103 plou\u0103 (ninge)"},"content":{"rendered":"<p>Vremea ploioas\u0103 se \u00eenso\u021be\u0219te bine cu \u0219edin\u021bele de tonifiere la domiciliu. Acum, chiar nu \u00eencap scuze: <strong>\u00een lipsa ganterelor, umple <strong>cu ap\u0103<\/strong> ni\u0219te sticle de platic, gym ball-ul \u00eel po\u021bi \u00eenlocui cu\u00a0 un taburet comod; 3 metri p\u0103tra\u021bi sunt suficien\u021bi&#8230;<br \/>\n<\/strong><\/p>\n<p>Exerci\u021biu pentru<strong> tonifiere biceps, deltoid, pectoralul mare:<\/strong> dac\u0103 folose\u0219ti greut\u0103\u021bi mici (sau deloc), cre\u0219ti num\u0103rul de repet\u0103ri.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-3462\" title=\"7\" alt=\"\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/7-300x241.jpg\" width=\"300\" height=\"241\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/7-300x241.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/7-1024x822.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>Exerci\u021biu <strong>care izoleaz\u0103 deltoidul \u0219i pectoralul mare<\/strong>. Num\u0103rul de repet\u0103ri depinde de greut\u0103\u021bile folosite. Ca \u0219i \u00een cazul exerci\u021biului de mai sus, <strong>dac\u0103 folose\u0219ti greut\u0103\u021bi mici (sau deloc), num\u0103rul de repet\u0103ri ar trebui s\u0103 fie generos &#8211; p\u00e2n\u0103 c\u00e2nd apare o senza\u021bie de arsur\u0103 (a nu se confunda arsura cu durerea).<\/strong><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-3463\" title=\"9\" alt=\"\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/9-300x213.jpg\" width=\"300\" height=\"213\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/9-300x213.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/9-1024x727.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Exerci\u021bii care <strong>izoleaz\u0103 tricepsul<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-3465\" title=\"21\" alt=\"\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/21-300x258.jpg\" width=\"300\" height=\"258\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/21-300x258.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/21-1024x881.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-3471\" title=\"IMG_7347\" alt=\"\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/IMG_73471-300x200.jpg\" width=\"300\" height=\"200\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/IMG_73471-300x200.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/IMG_73471-1024x682.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/> Exerci\u021bii pentru <strong>tonifierea fesierului (mare \u0219i mijlociu), coaps\u0103 posterioar\u0103 + interioar\u0103 (grupa mu\u0219chilor adductori):<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-3464\" title=\"8\" alt=\"\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/8-300x124.jpg\" width=\"300\" height=\"124\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/8-300x124.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/8-1024x425.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-3478\" title=\"22\" alt=\"\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/22-300x225.jpg\" width=\"300\" height=\"225\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/22-300x225.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/22-1024x771.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-3482\" title=\"23\" alt=\"\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/23-221x300.jpg\" width=\"221\" height=\"300\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/23-221x300.jpg 221w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/23-754x1024.jpg 754w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/23.jpg 2033w\" sizes=\"auto, (max-width: 221px) 100vw, 221px\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-3475\" title=\"18\" alt=\"\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/181-300x136.jpg\" width=\"300\" height=\"136\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/181-300x136.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/181-1024x466.jpg 1024w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/181.jpg 1808w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-3467\" title=\"16\" alt=\"\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/16-300x126.jpg\" width=\"300\" height=\"126\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/16-300x126.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/16-1024x433.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-3468\" title=\"17\" alt=\"\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/17-300x248.jpg\" width=\"300\" height=\"248\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/17-300x248.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/17-1024x848.jpg 1024w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/17.jpg 1893w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>Exerci\u021bii <strong>pentru abdomen (eu folosesc \u0219i greuta\u021bi pentru picioare; dac\u0103 e\u0219ti la \u00eenceput, nu e recomandat; \u00een exerci\u021bii precum cele din foto, o parte importanta din mi\u0219care este preluat\u0103 de fesieri pentru protejarea zonei lombare):<\/strong><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-3469\" title=\"14\" alt=\"\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/14-300x137.jpg\" width=\"300\" height=\"137\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/14-300x137.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/14-1024x468.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-3481\" title=\"IMG_7310\" alt=\"\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/IMG_73101-300x200.jpg\" width=\"300\" height=\"200\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/IMG_73101-300x200.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/IMG_73101-1024x682.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-3472\" title=\"12\" alt=\"\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/12-288x300.jpg\" width=\"298\" height=\"307\" \/>Exerci\u021biu <strong>pentru talie cu mingea de 1 kg.<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-3473\" title=\"10\" alt=\"\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/10-252x300.jpg\" width=\"286\" height=\"330\" \/><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-3488\" title=\"IMG_7315\" alt=\"\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/IMG_7315-300x200.jpg\" width=\"296\" height=\"197\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/IMG_7315-300x200.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/IMG_7315-1024x682.jpg 1024w\" sizes=\"auto, (max-width: 296px) 100vw, 296px\" \/>(s\u0103 nu crede\u021bi c\u0103 adormisem&#8230; \ud83d\ude42 )<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-3483 aligncenter\" title=\"3\" alt=\"\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/3-300x273.jpg\" width=\"300\" height=\"273\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/3-300x273.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2012\/12\/3-1024x934.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><strong>Bun\u0103 treab\u0103! Acum, la vot!<\/strong><\/p>\n<p><strong>P.S. Num\u0103rul de repet\u0103ri e mai pu\u021bin important &#8211; concentreaz\u0103-te pe mi\u0219care, pe ceea ce sim\u021bi; \u00een timp ce pentru o persoan\u0103 10 repet\u0103ri sunt epuizante, alta are nevoie de 20 repet\u0103ri. Nu suntem to\u021bi la fel construi\u021bi!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vremea ploioas\u0103 se \u00eenso\u021be\u0219te bine cu \u0219edin\u021bele de tonifiere la domiciliu. Acum, chiar nu \u00eencap scuze: \u00een lipsa ganterelor, umple cu ap\u0103 ni\u0219te sticle de platic, gym ball-ul \u00eel po\u021bi \u00eenlocui cu\u00a0 un taburet&#46;&#46;&#46;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[1,162],"tags":[],"class_list":["post-3460","post","type-post","status-publish","format-standard","hentry","category-sport","category-tonifiere"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/3460","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3460"}],"version-history":[{"count":18,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/3460\/revisions"}],"predecessor-version":[{"id":3491,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/3460\/revisions\/3491"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3460"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3460"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3460"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}